Colourful Fruit and Vegetables. Quiz

Answer: 9

Nine servings of fruit and vegetables amount to about 2 cups of fruit and 2 1/2 cups of vegetables. Because many of us may find that difficult to do, nutritionists have several suggestions to help us meet that goal. Hint #1: For between meal snacks, have a fruit bowl in plain sight stocked with apples, oranges, pears, bananas, and other fruit that does not need refrigeration. Hint #2: Make fruit a regular part of breakfast, adding it, for instance, to cereal and pancakes.

Answer: Green

Among other advantages, green vegetables and fruits help lower blood pressure, reduce LDL cholesterol, and boost immune system activity. Particularly helpful are spinach, broccoli, asparagus, green grapes, and limes. Hint #3: If you need to make such vegetables as broccoli or asparagus more palatable, top them off with a little cheese sauce or grated cheese. Hint #4: To enhance the flavor of veggies, add a touch of salt or seasoned salt.

Answer: All of them

Other blue/purple items include varieties of currants, blueberries, prunes, endive, cabbage, and peppers. Hint #5: Drink some of your servings; fruit juice, V-8 juice, and fruit or vegetable smoothies are just some of the possibilities. Hint #6: Once or twice a week take the time to create a colorful fruit salad (it will even go well in Jello).

Answer: Red

Beets, red apples, red grapes, rhubarb, tomatoes, and red onions, for example, provide those items that lower the risk of prostate cancer, reduce tumor growth, and lower blood pressure, among other benefits. Hint #7: Try to fill half your plate with fruits and vegetables at most meals. Hint #8: Add vegetables to your favorite pizza (tomato, pepper, mushroom, onion, etc.).

Answer: Oranges

Other white fruits/vegetables include varieties of bananas, pears, peaches, garlic, and nectarines. Hint #9: Do not try to immediately go to nine servings; start with what you eat now (say three servings a day) and add a daily serving each week. Hint #10: Create a vegetable and fruit cheese fondue with apples, grapes, broccoli, celery, cauliflower, etc., and some bread for variety.

Answer: Cancer

White fruits/vegetables have several nutrients, including beta-glucans, epigallocatechin gallate (EGCG), and lignans, that boost immune activity, activate killer B and T cells, and reduced the risk of colon, breast, and prostate cancer. Hint #11: Avoid fast food, but if you go, get a salad. Hint #12: Grill out a veggie kabob with eggplant, carrot, bell pepper, mushrooms, zucchini, etc.; add lean chicken if you need meat.

Answer: Yes

Corn can also be pink, black, and purple. Corn of all colors is an excellent source of fiber and provides antioxidant benefits. Fresh corn-on-the-cob is also one of the delights of summer, however it is prepared! Hint #13: Have soup, either made yourself or bought, with lots of vegetables in it; for plain soups (e.g., tomato or chicken noodle) add vegetables before cooking! Hint #14: Have vegetables for four meals in a row, then combine the leftovers into mixed vegetables.

Answer: Orange-yellow

Carrots, oranges, sweet potatoes, lemon, butternut squash, and and pineapples, among others, provide these nutrients that help reduce the probability of macular degeneration and prostate cancer, and aid in lowering blood pressure and LDL cholesterol. Hint #15: Avoid buying traditional snack foods (chips, pretzels, candy); instead, get dried fruit or fruit cups or vegetable sticks. Hint #16: Train yourself and others to reach for fruit or veggies rather than pudding or ice cream.

Answer: Coffee with cream and sugar, and waffles with butter and syrup.

That breakfast contains no fruits or vegetables. The other meals all do. Hint #17: Add vegetables to dishes you enjoy (for example, add finely chopped zucchini, onions, or mushrooms to spaghetti, or broccoli or cauliflower to macaroni and cheese). Hint #18: Serve a platter of raw vegetables with a low calorie dip.

Answer: Rainbow

Because each color group provides different nutrients, it is important to eat a rainbow of fruits and vegetables. Hint #19: Add such veggies as onions, green peppers, broccoli, or chopped tomato to an omelet or frittata. Hint #20: Once you are regularly having nine servings of fruit and vegetables, reward yourself with something sweet and delicious like a banana split with berries and a cherry on top - even more fruit!